MONDAY

WARM-UP
3:00 Machine (easy pace)
-into Burgener Warm-Up (Clean)
* Perform 5 reps at each movement
-into 3x High Hang Clean + 3x Hang Clean + 3x Clean
* 2 times through
* Focus on footwork and finishing the pull

STRENGTH
In 18mins:
– Hang Squat Clean: 3RM
– Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean

WORKOUT PREP
2 sets:
2 Thrusters (build in weight)
4 GHD’s
4 Crossovers (OR 8 Double￾unders OR 8 Single unders)

“Phase10”
FIRE
2 Sets for time (5 min cap):
3 Rounds:
12 Thrusters (30/20)
12 GHD Sit Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-

WATER
25/15kg
V-ups
24 Doubles

EARTH
Own weight
Singles
Situps